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Roasted Canneloni Bean Salad

As someone who was recently diagnosed with Mast Cell Activation Syndrome, and has spent the last almost thirty years of my life without any dietary restrictions, you can imagine how hard it is now to suddenly become ill to foods I had been enjoying my whole life. My journey to wellness lead me to create each and every one of these recipes featured on Damngoodthyme.

With the diagnosis of MCAS came hormonal imbalances, leading to hypothyroidism and PCOS. What I was unaware of at the time of these diagnoses, was that diet would play the biggest role in helping me achieve remission and lose the weight gained from all of the inflammation my body was under. I began to prioritize eating high protein meals to help with blood sugar imbalances.

One of the most important things in my healing journey was eating fiber rich, and satiating meals. As someone who works from home, I always found that lunch time would creep up on me, leaving me unprepared and in a pinch. My go to meals typically became some sort of salad with a protein, and whatever vegetables I had in the refrigerator at the time. With that, came this refreshing roasted cannelloni bean salad.


This salad is topped off with a generous serving of dairy free feta, and a squeeze of fresh lemon to give it the perfect symphony of flavors.

Table of Contents


  • 1 can White Cannelloni Beans

  • 4 cups Arugula

  • 2 cups Mushrooms

  • 1 tablespoons Olive Oil

  • 1/2 cup Dairy Free Feta Cheese

  • 2 tablespoons Honey

  • 1 tablespoon Dijon Mustard

  • ½ teaspoon Fine Sea Salt

  • ½ teaspoon Black Pepper (freshly crushed, finely ground)

  • 1 Large Garlic Clove (minced)

  • ¼ cup Balsamic Vinegar

  • ¾ cup Extra Virgin Olive Oil

Ingredient Substitutions

I don't recommend substituting any of the ingredients for this recipe.

How to Make the Salad:

1.Heat a Small Pan: To a pan, add the olive oil and let heat.

2. Sautee the Mushrooms: Once hot, add the mushrooms to the pan, and Sautee until slightly brown.

3. Sautee the Beans: Add the Cannelloni Beans to the pan with the mushrooms and let them toast- about 4 minutes.

4. Make the Dressing: While the beans and mushrooms are toasting in the pan, begin to work on the dressing- to a bowl add all of the dressing ingredients and whisk until combined.

5. Compose the Salad: To a salad bowl, add the arugula, toasted beans and mushrooms. Optional- add dairy free feta.

6. Dress the Salad and Enjoy: Top with dressing and toss!

Frequently Asked Questions

Which ingredients can I substitute?

I don't recommend substituting any ingredients in this dish.

Storage Instructions

Proper refrigeration is crucial to maintain the freshness and safety of salads. Here are some general guidelines for refrigerating salads:

  1. Cool Ingredients: Before assembling the salad, make sure all ingredients are properly cooled. Cooked items, like roasted beans or grilled vegetables, should be brought to room temperature before mixing with other ingredients.

  2. Use Chilled Ingredients: Whenever possible, use ingredients that are already chilled, such as pre-chilled vegetables or canned beans stored in the refrigerator.

  3. Storage Container: Store the salad in a clean, airtight container to prevent cross-contamination and to retain freshness. Consider using a container with a tight-fitting lid or covering the salad with plastic wrap. These are my favorite airtight containers.

  4. Temperature: Refrigerate the salad promptly after preparation. The temperature of your refrigerator should be set at or below 40°F (4°C) to slow down bacterial growth.

  5. Shelf Placement: Store the salad on a refrigerator shelf, not on the refrigerator door. The door is subjected to temperature fluctuations every time it's opened, which may affect the quality and safety of the salad.

  6. Avoid Overcrowding: Do not overcrowd the refrigerator to allow proper air circulation. This helps maintain a consistent temperature throughout the fridge.

  7. Limit Storage Time: Consume the salad within a reasonable time frame. While the specific shelf life can vary based on ingredients, a general rule of thumb is to consume a homemade salad within 3-4 days.

  8. Dressings on the Side: If possible, store dressings on the side and add them to the salad just before serving. This helps prevent the salad from becoming soggy.

  9. Separate Components: If your salad has components that might wilt quickly, like delicate greens, consider storing them separately and assembling the salad just before serving.

  10. Avoid Freezing: Most salads do not freeze well, especially those with high water content vegetables like lettuce or cucumber. Freezing can lead to changes in texture and overall quality.

Remember that these guidelines may vary depending on the specific ingredients in your salad, so it's always a good idea to use your best judgment and follow any specific storage instructions for individual ingredients.

Roasted Cannelloni Bean Salad

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Hi, I'm Amanda, founder of Damngoodthyme. I'm so glad to have you here!

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